Ketogenic Diet Food List: Everything You Need to Know
Next time you’re thinking about opening a new bag of nuts to eat, consider what’s better for you on keto from the following:
- Fatty, low carbohydrate nuts. Macadamia nuts, brazil nuts, and pecans can be consumed with meals to supplement fat.
- Fatty, moderate carbohydrate nuts. Walnuts, almonds, hazelnuts, peanuts, and pine nuts can be used in moderation to supplement for texture or flavor.
- Higher carbohydrate nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates (2 handfuls of cashews is almost a full day’s allowance of carbs).
Note: If you have a nut allergy, a common substitution for almond flour is sunflower seed flour. Just keep in mind that this has higher levels of omega 6 fatty acids.
Below you’ll see a nutritional list of some examples of the most commonly consumed nuts on keto. Remember that snacking will slow down weight loss:
|Keto Nut Source
||Net Carbs (g)
|Macadamia Nuts (2 oz.)
|Brazil Nuts (2 oz.)
|Pecans (2 oz.)
|Almonds (2 oz.)
|Hazelnuts (2 oz.)
Below, you’ll find a visual list of nut and seed flours that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume.
Nut and seed flours are great to substitute for regular flour. Commonly consumed on keto, seeds and nuts are frequently seen in baked recipes and dessert recipes. We often see the use of nuts (in almond flour) and seeds (in flaxseed meal) but should be eaten in moderation.
You can usually use a mix of multiple flours to get a realistic texture in baking recipes. Combining flours and experimenting with your baking can lead to much lower net carb counts in recipes. We think these lemon poppyseed muffins (a mix of almond flour and flaxseed meal) make a great texture when combined with the fats from the heavy cream and butter.